The Ultimate Beginner's Guide to Home Workouts

Most beginners in the UK fail because they try to do a 'hero workout' on Day 1, can't walk for three days, and then quit. The secret is frequency.

It is better to do 15 minutes, 3 times a week, than one brutal hour-long session. We are building a habit, not just muscles.

The 2-Day Rule: Never miss more than 2 days in a row. If you miss a Monday session, do it Tuesday. Don't wait until next Monday.

In a cold UK flat or garage, your joints are stiff. Training cold invites injury. Spend 5 minutes on this circuit:

• Arm Circles: 30 seconds forwards, 30 seconds back. Loosens shoulders.
• Bodyweight Squats: 10 reps, slow and controlled. Greases the hips and knees.
• High Knees: 30 seconds (gentle marching if late at night). Raises heart rate.
• Wall Press-Ups: 10 reps. Wakes up the chest and shoulders without heavy load.
• Torso Twists: 10 reps. Mobilizes the spine.

Goal: Master Movement Patterns

No equipment needed yet. Focus on form and tempo (2 seconds down, 1 second up). Train 3 times a week (e.g., Mon/Wed/Fri).

Workout A (Monday & Friday) - Full Body Push/Legs

1. Chair Squats: 3 sets of 10. (Sit down on a dining chair, stand up. Barely touch the seat). Cue: Keep chest up.
2. Incline Press-Ups: 3 sets of 8. (Hands on sofa arm or sturdy table). Cue: Body in straight line like a plank.
3. Glute Bridges: 3 sets of 12. (Lie on back, knees up, lift hips). Cue: Squeeze glutes at top.
4. Plank: 3 sets of 20 seconds. Cue: Pull belly button to spine.

Workout B (Wednesday) - Full Body Pull/Hinge

1. Reverse Lunges: 3 sets of 8 per leg (Hold onto wall for balance). Cue: Back knee kisses floor.
2. Doorframe Rows: 3 sets of 10. (Stand in doorframe, grab sides, lean back, pull chest through). Cue: Squeeze shoulder blades together.
3. Step-Ups: 3 sets of 10 per leg (Use bottom step of stairs). Cue: Drive through the heel.
4. Side Plank: 2 sets of 15 seconds per side.

Goal: Progressive Overload

Now we add the Tier 1 equipment (£100 setup). See our setup guide.

Workout A (Push + Legs)

• Goblet Squats (Dumbbell/Kettlebell): 3 x 10. Hold weight at chest height. Why: adds load to legs and core.
• Dumbbell Floor Press: 3 x 10. Like a bench press but lying on floor/mat. Why: Safer than unstable bench for beginners.
• Overhead Press (Dumbbells): 3 x 8. Sitting on a chair to protect lower back. Why: Builds broad shoulders.
• Tricep Extensions (Band): 2 x 15.

Workout B (Pull + Core)

• Single-Arm Dumbbell Row: 3 x 10. Hand on sofa for support. Why: The best back builder for thickness.
• Resistance Band Face Pulls: 3 x 15. Band attached to door handle. Why: Fixes desk posture.
• Romanian Deadlift (Dumbbells): 3 x 10. Hinge at hips, keep back straight. Why: Targets hamstrings.
• Deadbugs: 3 x 10. Core stability essential for preventing back pain.

Progression Rule

If you can hit all reps (e.g., 3x10) with perfect form, increase the weight by 1-2kg next session. Or add 2 reps.

Quick tips for the 'Big 4' movements at home:

1. The Squat

Common Mistake: Knees collapsing inward.

Fix: Push your knees out to the side as you descend. Imagine spreading the floor with your feet.

2. The Press-Up

Common Mistake: Hips sagging.

Fix: Squeeze your glutes and quads tight. Your body should be rigid.

3. The Row

Common Mistake: Using arms instead of back.

Fix: Think about pulling your elbow to your hip, not pulling the hand to the chest.

4. The Lunge

Common Mistake: Walking 'tightrope' (feet in line).

Fix: Keep feet hip-width apart throughout the step for stability.

"I have zero energy after work"

Train in the morning. Even 20 minutes. UK winters get dark at 4pm, which kills motivation. Set your kit out the night before. Or train immediately upon getting home—don't sit on the sofa first.

"My flat is freezing"

Keep a "gym hoodie" that is for training only. Do the warm-up wearing it. Take it off only when sweating. Cold muscles injure easily. Use a small electric heater in your gym zone 10 mins before starting.

"I'm bored training alone"

Put on a podcast or Netflix. That's the luxury of home training. You can watch the football while doing curls. Join an online community or follow a structured program app to feel connected.

You don't need expensive supplements yet. Building muscle requires fuel.

• Protein: Aim for a palm-sized portion with every meal (Chicken, Tofu, Eggs, Beans, Greek Yoghurt). Aim for 1.5g per kg of bodyweight eventually.
• Hydration: UK tap water is great. Drink a pint before you start training. Dehydration reduces strength by 10%.
• Snacks: A banana 30 mins before training gives perfect energy.
• Post-Workout: Have a balanced meal within 2 hours. You don't need a protein shake instantly (the "anabolic window" is a myth).